BEAN, KALE AND EGG STEW
This easy vegetarian weeknight meal is packed with protein--an impressive 28 grams per serving--thanks to the beans, eggs, kale, cheese and whole-grain bread. It's also super high in vitamin C, calcium and iron.
Provided by Food Network Kitchen
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the broiler. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes. Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover and keep warm.
- Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes. Sprinkle each egg with pepper, cover and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.
- Sprinkle the cheese on the bread, transfer to a baking sheet and broil until melted, watching closely. Cut each slice in quarters.
- Divide the stew among 4 bowls, top each with an egg and serve with the cheese toasts and hot sauce.
Nutrition Facts : Calories 575 calorie, Fat 20 grams, SaturatedFat 6 grams, Cholesterol 201 milligrams, Sodium 851 milligrams, Carbohydrate 70 grams, Fiber 21 grams, Protein 34 grams, Sugar 6 grams
LENTIL AND EGG STEW
Poaching eggs right in the stew is so obviously genius, we are still trying to figure out why we didn't think of this recipe sooner.
Provided by Nate Appleman
Categories Bon Appétit Lentil Stew Egg Spinach Healthy Vegetarian Parmesan Soup/Stew Dinner Winter Bread
Yield 4 servings
Number Of Ingredients 13
Steps:
- Pulse onion, fennel, carrots, and chopped garlic in a food processor until soffritto is finely chopped. Heat 1/4 cup oil in a large pot over medium. Add soffritto, season with salt, and cook, stirring occasionally, until soft, 10-12 minutes. Stir in tomato paste and cook, stirring occasionally and adding a splash of water if mixture is browning too quickly, until golden brown and very soft (it will look almost like a purée), 10-12 minutes. Add lentils and 6 cups water. Lay Parmesan rind on top (it may stick if it falls to the bottom). Bring mixture to a boil, reduce heat, and simmer until lentils are tender, 35-45 minutes, depending on type. Taste and season with more salt.
- Meanwhile, place spinach in a glass bowl and add a splash of water and a pinch of salt. Microwave on high until bright green and slightly wilted, about 1 minute. Squeeze firmly to expel excess water, then cut in half. (If you don't have a microwave, add the spinach directly to the pot and let it wilt slightly before making divots for eggs.) Thin stew with water by 1/4-cupfuls if needed to loosen. Scatter wilted spinach across the top.
- Using the back of a spoon, create 4 divots in surface of stew and drop an egg into each. Cover pot and simmer stew very gently just until eggs are set, 8-12 minutes.
- While the eggs are cooking, heat a small saucepan over medium-high; pour in oil to come 1/4" up sides. Working one at a time, fry slices of bread, turning once and adding more oil as needed, until golden brown and crisp, about 1 minute per side for each slice. Season lightly with salt and rub with garlic clove.
- Carefully divide stew and eggs among bowls, add a splash of vinegar to each, and top with Pecorino. Serve with fried bread.
- Do Ahead
- Stew (without eggs and spinach) can be made 3 days ahead. Let cool; cover and chill.
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